Cortisol is a well-known hormone, often wrongly labeled as "bad." Yet, it's essential to our survival. Produced by the adrenal glands, it helps us cope with stress, wake up in the morning, have energy, and react quickly in times of danger. But like everything, it's a question of balance. When cortisol stays elevated for too long—what's called chronic stress —it becomes a real disruptor. It's as if the body gets stuck in "alert" mode, unable to relax, repair itself, or digest normally. And that's when the trouble starts.
The effects of high cortisol levels
Chronic excess cortisol can have profound effects on nearly every system in the body . Here are the main ones:
💥 Exhausted nervous system
High cortisol levels continuously stimulate the nervous system, resulting in:
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persistent fatigue (even after a night's sleep),
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anxiety, irritability, mood swings,
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sleep disturbances (especially waking up between 2 a.m. and 4 a.m.),
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mental fog, loss of concentration, memory lapses.
🛡️ Weakened immunity
The body, too busy managing an invisible threat, can no longer defend itself well:
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we catch colds or infections more easily,
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chronic inflammation sets in,
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injuries and illnesses take longer to heal.
🍽️ Digestive disorders
Chronic stress slows down or disrupts digestion:
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bloating, reflux, stomach aches,
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irritable bowel, microbiota imbalance,
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reduced absorption of nutrients.
⚖️ Weight gain, especially abdominal weight
Cortisol increases appetite (often for sugary or fatty foods), while promoting fat storage around the waist. It can also disrupt blood sugar levels and make weight loss more difficult.🔄 Hormonal imbalance
In women, chronic stress can:
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disrupt the menstrual cycle,
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intensify premenstrual symptoms,
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decrease libido,
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affect the thyroid.
⏳ Premature aging
Cortisol accelerates the wear and tear of the body:
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the skin becomes duller, the hair more brittle,
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wrinkles appear faster,
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inflammatory processes increase, which is linked to several chronic diseases.
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mental overload, hectic pace, multitasking,
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insufficient or poor quality sleep,
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food that is too sweet, too fast, or too stimulating (coffee, alcohol),
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physical overtraining… or on the contrary, lack of movement,
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constant exposure to screens, anxiety-inducing news, notifications,
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strained relationships, toxic work environment,
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repressed emotions, undigested wounds.
In other words, even without “burnout,” our body can remain stuck in a state of alert… and it ends up becoming exhausted .
Cortisol can regulate itself naturally. The body knows how to return to balance... provided we help it a little . Create break rituals, breathe deeply, walk in nature, sleep better, slow down, eat mindfully, laugh, cry, love... These are small gestures, but they send a strong message to the body:
“You can let go. You are no longer in danger. You can heal.” And it is often in this gentle permission that true healing begins.
Lowering your cortisol levels – the stress hormone – requires a combination of lifestyle changes, emotional management, and body care . Here are the most effective and scientifically proven methods:
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Why: Activates the parasympathetic system, which calms the body and decreases cortisol production.
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How: try cardiac coherence (inhale 5 sec, exhale 5 sec, for 5 min, 3 times a day).
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Why: Lack of sleep is one of the biggest triggers of chronic cortisol.
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How to: Aim for 7 to 9 hours of quality sleep. Avoid screens in the evening and adopt a calm and regular routine.
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Why: Movement helps metabolize cortisol, but too much intense exercise can increase it.
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How: Focus on yoga, walking, gentle cycling, tai chi, etc. daily if possible.
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Why: Decreases activity in the amygdala (fear center) and soothes chronic stress.
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How to: Start with 5 to 10 minutes a day. Even a few conscious breaths can help.
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Why: certain deficiencies (magnesium, omega-3, B vitamins) accentuate the stress response.
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How :
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Favor foods rich in fiber, protein, and good fats (avocado, nuts, fish).
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Cut down on refined sugar, excessive coffee, alcohol.
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Drink enough water.
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Why: Positive interactions stimulate oxytocin, which counteracts cortisol.
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How to: Call a friend, laugh at a comedy show, give or receive a hug.
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Why: Chronic stress is often linked to a life that does not respect our natural rhythm or our deepest needs.
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How: Take the time to do what you love, listen to your intuition, and say no.
(to be discussed with a health professional)
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Ashwagandha, rhodiola, lemon balm, magnesium bisglycinate, omega-3: can support the nervous system and reduce cortisol
1. When you wake up – Slow down before diving in
Duration: 5 min
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Before looking at your phone, sit down or lie down.
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Close your eyes, place one hand on your heart, the other on your stomach.
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Breathe deeply: inhale for 5 seconds, exhale for 5 seconds, 6 times (1 min).
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Then, set a gentle intention for the day:
“Today, I choose gentleness / slowness / to come back to myself.”
Duration: 5 to 10 min
- Take a walk or open the window to get some fresh air for a few minutes.
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Take a conscious breathing break:
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Take a deep breath, feeling your stomach expand.
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Exhale slowly, imagining releasing all tension.
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Repeat for 5 minutes.
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Or do 3 to 5 sun salutations (slow and flowing version).
Duration: 5 to 7 min
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Sit down in a quiet place (or even in your car!).
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Start a gentle guided meditation (or simply be silent).
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Observe your breathing, or repeat silently:
"I'm here. Everything's OK. I can release."
Duration: 10 min
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Eat early and light if possible.
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Turn off screens at least 30 minutes before going to sleep.
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Take a hot bath, make yourself some herbal tea (chamomile, lavender, lemon balm).
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Massage your feet with warm oil (sweet almond or sesame, if you have some).
Duration: 5 min
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Write down 3 positive things from your day (gratitude or small joys).
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Lie down, place your hands on your stomach, and breathe deeply.
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Repeat: “My body can rest. I am safe. I let go.”
By becoming aware of the impact of stress on our bodies, we can slowly take back the reins. No need to change everything overnight—every little action counts. A sigh, a silent walk, going to bed a little earlier… What if it was precisely in these moments of tranquility that we found our true strength? Calm isn't the absence of movement: it's a return to what's essential. To ourselves.